Posts Tagged ‘Running’

Winter is definitely on its way back again! Icy rain will fall. Cold winds will blow. It will be harder and harder to run and train outside. Roads will be filled with snow and ice. But training is not about having the perfect conditions outside. Training is about the condition inside of you – how much perseverance, commitment and determination you have.

If you wait for ‘perfect’ conditions, which sometimes do not really come, you will never get anything done.

Having a well-programmed training plan and taking some precautions can greatly minimize risks to these injuries and ailments.

Here are some tips to prevent running injuries.

– Don’t Ignore Pain: From my experience as a sports therapist, most runners (and other athletes) who come to the sports clinic and complain with unbearable pain are usually those who have been ignoring the pain and discomfort for some time and waited for the pain to worsen before going to be checked and treated. Muscle soreness is natural and it is sometimes okay to ‘run through the pain‘ especially if you only feel slight soreness from your legs, but if the pain has been consistent and increasing, then it’s a sign that what you are feeling is more than just regular DOMS. If you run with sore legs, it might also mean that other muscles will be compensating for the effort. So if you feel sore but you need to add mileage, run at a slower pace.

– Rest Adequately: Most of these running injuries result from lack of enough recovery time for the body to repair and strengthen itself for your next run. At the slight feeling of unusual discomfort or pain, lessen your running load or activity and rest adequately.

– Warm up and Stretch: Tightness of muscles causes an imbalance in your body. Make sure that you stretchespecially after you run, holding the stretch for each area for at least 20 seconds. Before you run, warm-up properly and try to do dynamic stretching and reach the muscles ROM to ensure that they are ready. Some people and websites advice focusing the stretch for the calves, hamstring, groin and quadriceps, but a whole body stretching routine which includes other body parts that are involved with running (shins, hips, low back, abdominals, and even chest and shoulders) will ensure that your body is well-balanced and ready for your run. A good warm-up routine lasts for 5 to 10 minutes and conditions the whole body, not just the legs.

– Lift those weights: Resistance or strength training can help you develop muscle strength and endurance for your runs. Resistance training also adds to your core strength. Don’t worry about bulking up from weight training – having a balanced training program will ensure that you reach your goals without adding extra weight.

– Cross train: Doing other activities or sports will develop your body in different aspects and may help you improve your agility, stamina, and coordination. This helps prevent injuries because your body becomes prepared to react to different kinds of stresses. Don’t just run – try swimming, biking, basketball, football, even wall climbing! Cross-training also minimizes risk for overuse injuries which occurs especially when you repeat the same activity (i.e., running) over and over again.

– Dress appropriately: Make sure that your shoes fit right. If you have flat feet or high arc, wear appropriate shoes that meets your specific needs. Check the soles of your running shoes – running shoes are usually good after 400 to 500 kilometers. If possible, wear a separate pair for every day walking and running to prevent your shoes from wearing out quickly.

– Patience is a virtue: Don’t force yourself to run longer distances too soon. A safe range for increasing distance is 10% per week. Do not try to run uphill or downhill if your body is not ready for it. It is commonly thought that running downhill is easier because you get gravity to lessen your effort, but running downhill can actually be more stressful to your joints and muscles as the body tries to ‘brake’ and control the fall.

– Stay hydrated: Long duration physical activities like running may require additional 1 1/2 to 2 /12 cups of water on running days. drink 150 to 250ml of water 15 to 30 minutes prior to your run. Try to drink at least 150ml of water after every 15 minutes during your run. Hydrate with a sports drink after your long run to replenish lost liquids and electrolytes.

– Talk to a coach or trainer: If you are serious about wanting to improve your performance and adding up to your mileage, talking to a professional is the best thing to do. Reading about training programs and running regimens may not be enough. Doing what other seasoned runners in your club may not even be beneficial. Individualization of your running program is very important not only because it will significantly improve your performance, but it will also decrease risks for injuries.

Measuring your Heart Rate is the most reliable and easiest way to indicate the intensity of your workout. Your heart rate shows how hard your heart is working during exercise and training – how fast it pumps out and delivers oxygenated blood and nutrients to the working muscles. By determining the intensityof your workouts, you can exercise safely and effectively by staying in the right range of intensity for your fitness level and exercise goals. Each person has a specific target heart rate to reach when they work out. This lets you know if you are training hard enough, or if you are behind your target fitness goal. You can check out the target heart rates from the American Heart Association based on your age by clicking here.

How to measure Heart Rate.
Measuring your heart rate is very simple as long as you have use of a timer or a watch and you know how to get your pulse. You can use your index finger and middle finger as your tools to feel your pulse. Place your fingers either over your carotid artery or radial artery. Count the number of pulse your heart makes for 15 seconds, with the first beat counting as zero. This will be your heart rate.

An easier and more accurate way to measure your heart rate and know the intensity of your work out is by using a Heart Rate monitor. These devices are considerably affordable and good investments if you are serious about your fitness goals. Some people who have medical conditions are advised to use a Heart Rate monitor when working out to know if the intensity of their exercise is still safe for them. For someone who is serious in pursuing fitness goals, the Heart Rate monitor is a vital tool to quickly and accurately measure heart rate and determine if the intensity is within the desired goal. Most of these fitness gadgets can be customized to match your fitness level and age, and some even feature beeps and alerts to ‘coach’ you and let you know how you are doing.

The following are some of the most common brands of Heart Rate monitors that you can consider to buy if you are serious about getting fit. You can get them from Amazon for free shipping and at a relatively lower price compared to the market. Click on the photo to see reviews about the featured model, or click on the links to see other models and gadgets, and order from Amazon.

Pyle Sports Heart Rate Monitor
Pyle offers the most affordable yet reliable heart rate monitors in the market. If you are not sure about getting extra gears and gadgets for your workouts but wants to start getting serious in your fitness goals, you can start out with the Pyle sports Heart Rate monitor. It accurately measures your heart rate and will help you determine if you’re in the right exercise intensity range. Pyle sports heart rate monitors comes with a strap that you can easily attach comfortably. It features a simple screen interface and easy to use controls. Pyle sports heart rate monitor comes in different colors and may be the gadget of choice if you want to bring your style to your workout. A Pyle sports heart rate monitor costs from USD $30.00 to $60.00 depending on extra features such as bluetooth connectivity, USB, and walking/running sensors.

Timex Heart Rate MonitorTimex is a well known brand for watches and other gadgets that has been proven to be reliable and accurate. It offers a wider variety of choices and features, and is relatively affordable for its quality and capabilities. Serious fitness enthusiasts and athletes have been relying on Timexwatches for accurate recording and analysis of their workouts and training. Timex Heart Rate monitors have been used by runners, marathoners, swimmers, triathletes, cyclists, and people who are serious with their training. If you want to take a step further with your training, invest with a Timex Heart Rate monitor. Compared to the Pyle Sports Heart Rate monitor, Timex does not only measure your heart rate but it allows you to determine your training zone range and your target heart rate. Timex heart rate monitors is more capable and versatile, and is the gadget of choice for the serious fitness enthusiast and athlete.

Polar Heart Rate MonitorPolar gadgets and devices have been proven to deliver quality and accurate results over the years, and may be one of the most competitive brands there is. Polar Heart Rate monitors have reliable functionality and features a friendly advanced interface. Polar Heart Rate monitors undoubtedly looks more sophisticated and its sleek design gives it an advantage over other choices. Polar offers high-quality technology with stylish designs so you can train with your favorite colors and mix and match your watch with your chest straps. Polar Heart Rate monitors are fun and engaging training companions with excellent user-interface and accurate recording. They can be easily connected to your smartphone and you can upload and access your data with ease. This is the best choice for people who are serious about details in their training and people who wants to compete with style.

Myofascial release is a soft-tissue therapy technique to treat skeletal muscle tightness and pain. It aims to relax stiff muscles, improve blood circulation, and improve flexibility in muscles. I practiced as a myotherapist for four years before and I witnessed how this massage technique work wonders! I have done myotherapy for different kinds of pain-struck people: from competitive athletes to sedentary office workers who have been complaining of chronic pain and aches. I have had other therapists do myofascial release to me, and have done myofascial release to myself and as both a provider and recipient of this luxurious healing procedure, I can attest to its effectiveness.

Of course, nothing beats a soothing massage done by expert massage therapists while you lay down and relax, but when you’re in a race or competition and you need release from tensed up muscles this luxury is not an option and you need an alternative to take your aches away. As I’ve mentioned earlier, I have done myofascial release to myself many times and you can do it, too, but it takes trained hands to find, press, and release those stubborn muscle knots and tight muscle bands. Fortunately, someone invented the Foam Roller which is now a very common partner of many runners, marathoners, triathletes, swimmers, and other athletes. Using the foam roller is very easy and it can be done by almost anyone who needs relief before or after a race. Foam rolling is a technique that has been developed as a treatment in physiotherapy to inhibit over-active and tight muscles. Apart from targeting tight muscles, foam rollers can also be used as a challenging exercise tool to correct posture, improve balance and coordination, and work the core. Pilates exercises use the foam roller in various ways to work the whole body and challenge the core.

Foam Rollers can also be used to work not just stubbornly tight muscles, but also to strengthen your core!

In the absence of a massage therapist or athletic trainer, using foam rollers for myofascial release can be effective for many major muscle groups including the gastrocnemius, latissimus dorsi, piriformis, adductors and abductors, quadriceps, hamstrings, hip flexors, and the thoracic spine. Usually, the foam roller is placed under each muscle group and pressure is applied on the trigger point by putting your body weight on the foam roller. In actual massage therapy, the pressure is held for 7 to 20 seconds, depending on the tenderness of the area, amount of pressure administered, and tightness of the muscle knot. Techniques vary in massage therapy but since only a limited amount of pressure can be applied in foam rolling, it is recommended to ‘roll’ on each area or hold the pressure for 30 seconds up to 1 minute. The GRID foam rollers have firmer surface and features unique “distrodensity zones” of varying width that allows for precision massage so you can target those muscle knots more efficiently.

Use your foam roller on an exercise mat so that it won’t slip or roll easily and you have maximum control.

A tip from a former myotherapist: the area where your pain is may be different from where your problem is. The nerves in our muscles can sometimes produce a ‘radiating pain’ which means that the tight knot exhbits pain somewhere else. Most people use the foam roller to press and roll only on the areas where they feel the pain. A common example is using the foam roller on tight IT bands for ITB pain and knee pains. The pain you feel on your ITB or knee is only the symptom of tight muscles somewhere else and rolling on your ITB erroneously would not relieve you of anything and may even cause tenderness on your ITB. Use the foam roller with caution and precision.

Don’t depend on your foam roller to relieve you of your pain. Warm up properly before you work out, make sure you cool down enough after you train and stretch regularly.

Apply heat packs or warm pads to painful areas to relax the muscle before you use the foam roller.

Not all pain can be treated using foam rollers especially acute ones. Do not use the foam roller for ankle sprain, muscle strains, and bruises.

Do not use a foam roller on a joint. They are supposed to work your muscles only.